August 13th

11 09 2013

Warmup
15 pushups
15 situps
10 alternating hand KB Swing (16)
5 kb snatch ea hand (16)
5 KB Press (16)
3 TGU ea side (32)

WOD
21/15/9
Pullups
Ring dips
T2B

Time 13:29

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12th July

16 07 2013

Warmup
kb snatch (16) 2×5
Shoulder prep/stretch
kb press (16) 2×6

Strength
EMOTM 10 mins
5 Hang Squat Clean (48)

WOD
3RFT

32 pushups
18 pistols (ea leg)
32 v-ups
32 double unders

WOD – 15:51





Thursday 29/11/12

29 11 2012

skills and drills day

6wk pushup training wk4d2
Lsit tuck planche transition (11secs ea) x5
strict press 4×5 (40kg)
KB press 1×10 ea way (16kg)
30 B.bag windmill ea way